10+ 20-Minute Soup Recipes For Weight Loss

Need a cozy and nourishing meal that comes together quickly? Try out these delicious soup recipes! These soups take no more than 20 minutes to make, so you’ll have dinner on the table in no time. Plus, they’re lower in calories, and high in fiber and/or protein to help support healthy weight loss. With flavorful options like our Kimchi-Tofu Soup with Sesame & Egg and Vegetarian Lasagna Soup, everyone will be excited to dig in.

Kimchi-Tofu Soup with Sesame & Egg

Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali Ramee

Cubed tofu absorbs the delicious aromatic broth, full of tang and flavor from prepared kimchi, garlic and ginger. A fried egg adds extra protein to this savory soup.

Easy Tortellini Soup

Photographer: Greg Dupree, Food Stylist: Ana Kelley, Prop Stylist: Christina Brockman

This nourishing, vibrant soup is on the table quickly, making it the perfect weeknight meal. The broth is delicate and creamy, thanks to the Parmesan rind, while dried basil adds an herbaceous note.

Vegetarian Lasagna Soup

photographer: Jennifer Causey, food stylist: Ali Ramee, prop stylist: Claire Spollen

All the delicious flavors of a vegetarian lasagna can be found in this cozy soup. Mushrooms, zucchini and spinach provide color and nutrients, while a ricotta-and-mozzarella topping provides the signature cheesiness and creaminess.

Fast Chicken Chili

Mary Britton Senseney/Wonderful Machine; Styling: Mary Clayton Carl

This quickie chili comes together in a flash, making it ideal for busy weeknights. Stirring mashed cannellini beans into the chili adds body.

Spicy Ramen Noodle Cup Soup

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

A spicy and homemade spin on pre-package ramen, these cup soups are a delicious time saver. This dish is packed with protein from hard-boiled eggs, which will help keep you satisfied until your next meal.

Butternut Squash, Tomato, Chard & Chickpea Soup

Lots of veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish.

Loaded Black Bean Nacho Soup

Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder.

Chicken Curry Cup of Noodles

This cup soup is packed with flavor, thanks to a spoonful of Thai red curry paste. Zucchini noodles have a tender versatile flavor and also packs in some veggies.

Italian Wedding Soup

Jen Causey

Forget the marble-size meatballs you find in many versions of this Italian Wedding Soup. In this easy recipe, they’re full-size, full-flavored and plenty filling.

Japanese Chicken-Scallion Rice Bowl

Here’s the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice. It’s a warming and flavorful dish you’ll want to make again and again.

5-Spice Chicken Noodle Soup

This Asian-inspired soup is a tasty play on chicken noodle soup. Soy, five-spice powder and ginger add a delicious flavor punch.

Cauliflower Soup

A healthy take on a loaded baked potato, this creamy cauliflower soup has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs.